Hello,
So i have just made an upper lower workout, mainly ULRULR but will auto regulate dependant on fatigue levels etc.
Just wondered if i can get as much advice as possible to see if i should change anything or add anything or adjust slightly to get the best out of this split.
Thank you!
UPPER 1:
Flat Dumbell Press: 1:(6-8) 2:(9-12)
Smith shoulder press (high incline): 1:(6-8) 2:(9-12)
weighted dips: 1:(6-8) 2:(9-12)
Cuffed side lateral raise 10-15 x2
Barbell Row: 1:(8-12) 2:(12-17)
assisted chin ups 1:(8-12) 2:(12-17)
Hammer strength Low Row (chest supported): 1:(8-12) 2:(12-17)
cable d handle standing out: 1:(6-10) 2:(10-15)
rope pulldown 8-12 12-17
UPPER 2:
Deadlift: 1:(6-8) 2:(9-12)
T-bar Row (chest supported): 1:(6-8) 2:(9-12)
lat Pulldown: 1:(6-8) 2:(9-12)
smith low incline press: 1:(8-12) 2:(12-17)
Shoulder Press (plate loaded machine): 1:(8-12) 2:(12-17)
tricep press machine1:(8-12) 2:(12-17)
nautilus side raise machine1:(10-15) (10-15)
unilateral cross body rope pulldown 8-12 12-17
cable d handle bicep curl (6-10) 10-15)
LOWER 1:
Seated Hamstring Curls: 1:(6-8) 2:(10-15) 85x8 75x12
Abductor: 1:(6-8) 2:(9-12)
Smith Machine Squat1:(6-8) 2:(9-12) (hs leg press) 160x8 140x12
Leg extensions1:(6-8) 2:(9-12)77x8 64x12
DB RDL: 1:(8-12) 90x8
Hanging Leg Raises: RP set: 19,8,7
Standing Calf Raises: 1:(8-12) 2:(12-20) 85x12,12
LOWER 2:
Lying Hamstring Curls: 1:(6-8) 2:(9-12)
Abductor: 1:(6-8) 2:(9-12)
V Squat: 1:(6-8) 2:(9-12)
Leg Press: 1:(6-8) 2:(9-12)
Standing single leg curl: 1:(8-12)
Machine Crunches: RP set: (10 reps)
Seated Calf Raises: 1:(8-12) 2:(12-20)